Pre Bracket:
3 x T-F
50g Protein
25g Creatine
Dumbell Press - 4 sets
20kg - 12 reps - warm up
34kg - 6 reps
32kg - 7 reps
30kg - 8 reps
Shrugs - 3 sets
60kg - 12 reps - warm up
100kg - 10 reps
130kg - 8 reps
Dumbell Flys - 3 sets
14kg - 12 reps
14kg - 10 reps
14kg - 8 reps
Sit ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g Protein
Tuna salad
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